Raisins, the dried fruit derived from grapes, are not only a delicious snack but also a nutritional powerhouse packed with essential vitamins, minerals, and fiber.
In this article, we will explore the black raisins nutrition facts 100G and shed light on why you shouldn't overlook this humble dried fruit.
Macronutrients
One hundred grams of raisins contain around 299 calories, making them an energy-dense snack.
However, it's important not to overlook their micronutrient density.
Raisins are a rich source of carbohydrates, with around 79g per 100g serving.
These carbohydrates are great for providing sustained energy, making them an ideal snack for athletes or individuals looking for a quick energy boost during the day.
Fiber Content
Raisins are known for their high fiber content.
In each 100g serving, you can expect to find approximately 3.7g of dietary fiber.
This fiber aids in digestion, helps maintain a healthy gut, and contributes to a feeling of fullness, making them a great addition to any weight management program.
Vitamin and Mineral Profile
Raisins are a great source of several essential vitamins and minerals.
They contain high levels of potassium, magnesium, and calcium, which are crucial for maintaining healthy bones and muscles.
Raisins also provide a good amount of iron, which is essential in the production of red blood cells and energy metabolism.
Additionally, raisins are a significant source of B-complex vitamins, including thiamin, riboflavin, and niacin, which are vital for energy production and overall health.
Antioxidant Content
Raisins are packed with antioxidants that help protect our cells from damage caused by free radicals.
These antioxidants, including phenols and flavonoids, contribute to reducing oxidative stress, preventing chronic diseases, and supporting overall well-being.
Natural Sugar Content
While raisins do contain sugar, it is important to note that this sugar is naturally occurring and not added, making them a healthier alternative to many processed snacks.
Raisins have a lower glycemic index compared to other sugary snacks, meaning they cause a slower rise in blood sugar levels.
This makes them a suitable option for individuals with prediabetes or diabetes who are looking for a healthier alternative to processed sweets.
How much raisins to eat per day
There is a way to measure the right portion of food: the palm of your hand! This 'scale' helps you avoid eating too much quick food.
We at naturally reveal that, with the palm of your hand, you get the ideal portion of raisins to cover your daily needs.
When it comes to raisins, the recommended portion size is 40g which, depending on the type of grape, can range from 100 to 200.
The British Dietetic Association has shown an innovative unit of measurement for regulating the right portion of food to be consumed in the hand! This literally ' hands-on' method is useful for adjusting portions of any food on all occasions and helps to lead a long and healthy life.
Of course, it should be borne in mind that each person has their own specific nutritional needs depending on their constitution, age, gender, level of physical activity, etc., and, for this reason, the portions of food vary according to individual needs.
Conclusion
Raisins are not just an ordinary dried fruit; they are a nutritional powerhouse packed with essential nutrients.
Their high fiber content, abundance of vitamins and minerals, antioxidant properties, and low glycemic index make them an excellent addition to a balanced diet.
Whether you enjoy them as a snack, in baked goods, or mixed with other nuts and dried fruits, raisins can offer numerous health benefits while satisfying your taste buds.
So, don't overlook this humble dried fruit and include it in your daily nutrition to reap its vast array of nutritional rewards.